30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Monday

September 22, 2014

Main – CrossFit

“Every strike brings me closer to the next home run.” ~Babe Ruth

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Back Squat (3×5 @70%)

Metcon (AMRAP – Rounds and Reps)

3 Rounds (including row)
500m row
Rest the remainder of 3min

Then,
3 Min AMRAP
20 Double Unders
10 Pushups
First 3 minutes is used to complete 500m Row. Last 3 Minutes is an AMRAP. No Rest between rounds

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